I Love YogurtWhen I gave up dairy, yogurt was one of the things I missed the most. Store-bought vegan yogurt is pretty terrible. I remember a while back buying 8 different brands and types in order to do a product review for the blog. They contained all kinds of gums and binders, tons of sugar, and very little yogurt flavor. In disgust, I abandoned the article as I couldn't really find one that I was excited about recommending.I never tried making my own yogurt until I bought my Instant Pot. Although I use it mostly as a pressure cooker, it also works as a yogurt maker. So before I gave up on yogurt completely, with its healthful and critical probiotics, I thought I would give it a try.

Yogurt StarterThe first thing you need when making a non-dairy yogurt, is vegan yogurt starter. I use Cultures for Health. Check their website carefully for a coupon. They have other yogurt starters that are dairy based so if you can tolerate a tiny amount of dairy, you can try them too. I imagine that they might give a different flavor and consistency but I haven't experimented with them yet.The vegan yogurt starter is a "direct set" or "single use" starter which means that you should use a new packet for every batch. With the particular recipe and non-dairy milk I am suggesting today, it is possible to make additional batches by using a 1/2-cup of the yogurt and whey from the previous batch. Eventually you may have to use a new packet (I found that using a fresh packet results in a slightly thicker yogurt) although my friend has made countless batches with yogurt and whey from her previous batches and hasn't noticed any differences.

To maintain culture strength, store in the freezer

Next, you'll need a non-dairy milk. My two favorites so far, that curdle and makes thick, creamy, spoonable yogurt without having to add any thickening agents, are Trader Joe's shelf stable organic unsweetened Soy Beverage and Kirkland's shelf stable organic, plain soy milk. Although the Kirkland's brand is organic and very delicious with just a hint of vanilla, the Trader Joe's product is a healthier choice because it just contains organic soy beans and water. Kirkland's contains other ingredients besides the soy milk like organic cane sugar, tricalcium citrate, sea salt, carrageenan, vanilla, natural flavors, vitamin A palmitate, vitamin D2, riboflavin and B12. Natural flavors can mean lots of nasty things and many nutritionists now recommend avoiding carrageenan because it can cause inflammation.

Making yogurt is incredibly easy in your Instant Pot.Stir starter into the milk, pour into jars, set time and hit start!

Nothing but soybeans!A healthier choice than Kirkland's.

Soy YogurtVegan, Dairy Free, Mostly Gluten Free*[Makes 1 quart or 8 (1/2-cup) servings]Requires 2 pint glass jars and an Instant Pot or other Yogurt MakerAllow 8 to 12 hours in yogurt maker and several hours to refrigerateIngredients1 quart shelf-stabilized plain organic soy milk, room temperature1 packet of Cultures for Health vegan yogurt starter***Cultures for Health Vegan Yogurt starter may contain traces of gluten as they use barley as a nutrient for the probiotic.** Or try using a 1/2 cup of yogurt and whey from your previous batchDirectionsClean glass jars with soap and hot water. Dry and set aside.

Pour the room-temperature soy milk into a clean pitcher. Sprinkle in a packet of yogurt starter and stir well. If you are using 1/2 cup of yogurt and whey from a previous batch (instead of a packet of yogurt starter), place that into the pitcher first and slowly mix in the quart of milk until it is well combined.Pour into two pint jars. If you have a little left over, pour it into a small taster jar.Place all jars into the Instant Pot. Push the "yogurt" button and set for 8 to 10 hours (the longer, the tangier). You may use the cover that comes with the Instant Pot or a 9" snug-fitting glass lid. I like using a glass lid so that I can see what's going on.

Remove when done and place in the refrigerator. Serve when chilled.Tip: Prepare it in the morning so that it finishes in the evening and you can pop it into the refrigerator before you go to bed. Then it will be chilled and ready to use for breakfast the next morning. Nutrition (using Kirkland)Per 1/2-cup serving: 50 calories, 2 g total fat, 0.3 g saturated fat, 0 mg cholesterol, 4 g protein, 4 g carbohydrates, 0.5 g dietary fiber, and 55 mg sodium.Nutrition (using Trader Joe's)Per 1/2-cup serving: 45 calories, 2.3 g total fat, .3 g saturated fat, 0 mg cholesterol, 4.5 g protein, 2 g carbohydrates, 1 g dietary fiber, and 43 mg sodium. Making Yogurt from Almond, Coconut and Rice MilkI have not been successful making yogurt from other non-dairy milks such as almond, coconut, and rice milk as they require a thickening agent. Often, the resulting yogurt is more like Jello than creamy and curdled yogurt. I also don't think they are as tart. Recently, however, I have found some store bought products that are pretty good. Check out my product review on Cashew, Almond, and Coconut Milk non-dairy yogurts.

If you want to try making these on your own, your best bet is to use a recipe using Pomona's Universal Pectin. I find that there is no need for the calcium water called for in the recipe if the non-dairy milk you are using has sufficient added calcium.

Colorectal Cancer Risk and DietLast week there was a lot of attention given to a recent study that showed a dramatic decrease in colorectal cancer risk for people following plant-based diets, especially those that included fish. This is significant because colon cancer is the second leading cause of death in men and women combined in the United States (lung and bronchial cancer is the top killer.) The StudyResearchers at Loma Linda University did an analysis on 77,659 people. After 7 years, 490 of the participants in this study had colorectal cancer. Review of the participants' food frequency questionnaires revealed that those who ate a vegetarian diet had a 22% lower risk of colorectal cancer than those who were non-vegetarians and consumed meat at least once a week. But the results are far more dramatic when you look at the type of vegetarian diets the participants followed.* Semi-vegetarians (ate meat less than once a week) were 8% less likely to develop colorectal cancer.* Vegans (ate no meat, seafood, eggs or dairy) had a 16% reduced risk.* Lacto-ovo vegetarians (ate eggs and milk products but no meat and seafood) had an 18% reduced risk.* Pescavegetarians (vegetarians who also ate fish) were 43% less likely to develop the disease!These are pretty startling numbers. Several things stand out.* Eating even small amounts of meat (semi-vegetarians) appears to reduce the benefit of a vegetarian diet with respect to lowering the risk of colorectal cancer by 8 to 10 percent.* Adding fish to a vegetarian diet seams to significantly increase protection against this dreaded disease.Why is a Vegetarian Diet Protective?There are countless studies that suggest that eating a diet rich in vegetables, fruits, whole grains, nuts and seeds protects against cancer, heart disease, and other diseases. With these healthful foods comes a natural source of dietary fiber, vitamins, minerals and phytonutrients linked to better health and longevity. I personally think dietary fiber is key. Although some studies have had mixed results trying to link high fiber diets to a lower risk of colon cancer, to me it is common sense that anything that helps potential toxins move through the GI tract more swiftly is going to do this.The Benefits of Fish Certain forms of omega-3 fatty acid and vitamin D, that are plentiful in fish, are often linked to the prevention of cancer and a host of other diseases. Unfortunately, except for a small amount of vitamin D contained in some mushrooms, these nutrients are not found in plants.Omega-3Vegans and vegetarians get plenty of omega-3 from chia, hemp and flax seeds as well as other plant sources. But these are short-chain alpha-linolenic, ALA, fatty acids. The long-chain omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in fish and shellfish. EPA and DHA have more potent benefits than ALA and although the body can derive these beneficial omega-3 fatty acids from ALA, it doesn't do this efficiently or sufficiently. Why is omega-3 important? Numerous studies have shown that omega-3, especially from fish, reduces the inflammatory process that leads to many chronic diseases such as cancer, heart disease, autoimmune diseases such as rheumatoid arthritis, asthma and more. It has also been shown to protect against depression, cognitive decline, and attention deficit and hyperactivity disorder (ADHD). Adding fish to a vegetarian diet, with its contribution of EPA and DHA omega-3 fatty acid, most certainly contributed to the decreased risk of colorectal cancer in this study. Vitamin DOther studies have shown that vitamin D is effective in colorectal cancer prevention so perhaps the contribution of this nutrient from the fish consumed in this study lead to similar prevention. In one such study, PhD researcher Edward Gorham revealed, after examining the data from five observational studies, that by increasing the serum level of vitamin D to 34 ng/ml, the incidence of colorectal cancer could be reduced by half. He reported, "We project a two-thirds reduction in incidence with serum levels of 46 ng/ml, which corresponds to a daily intake of 2,000 IU of vitamin D. This would be best achieved with a combination of diet, supplements and 10 to 15 minutes per day in the sun."

Spend a little time each day enjoying the sunshine but diet sources and supplements are also suggested.

Vitamin D SupplementsThe vitamin D council recommends supplementing with vitamin D3 since that is the form produced by the skin in response to sunlight and certain studies claim higher efficacy than other forms. However, D3 is derived from lanolin and is not vegan. Vitamin D2 is the vegan form.Some Fish Provide Both Omega-3 and Vitamin DSalmon, trout, herring, anchovies and sardines are good low-mercury sources of EPA and DHA omega-3 fatty acids as well as vitamin D. What To Do?To minimize your risk of colorectal cancer, consider the following:* Avoid eating meat, especially red or processed meat.* Eat a plant-centric diet packed with vegetables, fruit, whole grains, nuts, and seeds. It's always best to eat organic and non-GMO when possible.* Eat low-mercury, high omega-3 fish, such as wild salmon, to get beneficial EPA and DHA omega-3 fatty acids into your diet. Bake or broil but NEVER deep-fry fish. If you are a vegan or vegetarian for ethical reasons and will not consider eating fish, then you can get what you need from vegan micro-algae oil. Deva makes a 300mg DHA and EPA supplement. These tend to be pricey and don't contain nearly as much as a piece of fish. It takes 5 of these capsules to get as much omega-3 fatty acid as one 3 ounce piece of salmon. But it's a good and necessary solution if you are opposed to eating fish.Since omega-3 reduces inflammatory responses that lead to disease, you can take a simple C-Reactive Protein (CRP) test to evaluate the level of inflammation in your body. It's a great indicator for heart disease (much better, in my opinion, than cholesterol), cancer, and many other degenerative disorders. You can also test your level of DHA and EPA by taking a blood test to see if your body is adequately converting ALA to these more potent forms of omega-3.* Besides eating fish, get vitamin D from sunlight and supplements. I personally take 2,000 IU per day. When I spend more time indoors in the winter, I increase it to 4,000 IU. Vegans can easily get what they need from the sun and supplements as well as fortified foods. Most non-dairy milks are fortified with vitamin D. But don't always count on the sun to give you what you need. People with darker skin, or those who wear sun block, who are older, and who live further from the equator are more likely to be deficient. In fact, MOST people are deficient in this critical nutrient! To understand if you are, take a 25-hydroxy vitamin D test. According to the vitamin D council, a sufficient result is between 40 to 80 ng/ml. According to the National Institutes of Health, the normal range is 30 to 74 ng/ml.SummaryI write this blog because I believe that diet has a powerful effect on our health. This gives us a lot of control over the quality of our life, even if we have less than stellar family genes. Studies such as this should encourage us to refine our diets even further to optimize our health. Many of my readers are vegans for reasons of compassion and can take this information and adjust their diets with supplements and sunshine to optimize their health. For those of you not opposed to eating fish and who are trying to develop the healthiest diet possible, you may want to consider a well-designed pescavegan or pescavegetarian diet that can provide the fish, fiber and critical nutrients needed for excellent health.

Thursday, March 12, 2015

So Easy in an Instant PotSplit pea soup is my "go-to" meal in the winter. It's hardy and delicious and a great source of fiber and plant-based protein. At less than 300 calories per generous serving, this recipe has a whopping 21 grams of dietary fiber and 19 grams of protein.There are many ways to make split pea soup. Traditionally you cook it until the peas start to break apart and then you place it in a blender or use an immersion blender to get a nice smooth soup. Or you serve as is in a more rustic version of the recipe. Both are excellent but require a lot of stirring and, should you decide to blend, the trouble of doing another step and having to clean up more tools. (If you don't have an Instant Pot, see my Vegan Split Pea Soup and Carrots recipe that requires a blender.)But to my delight, I've created a way to make this awesome soup with absolutely no trouble at all. Just pop all the ingredients in an Instant Pot Electric Pressure Cooker, set for 12 minutes, and your have a pretty smooth soup without any stirring or blending. Including the heat-up time and a slow release time, it takes a total of about 1 hour with absolutely NO effort at all. After it cooks, I stir some shredded carrots into the hot broth and they cook almost instantly.Here's the recipe! * * *Instant Pot Split Pea SoupVegan, Dairy Free, Gluten Free[makes 6 servings]Requires an Instant Pot Electric Pressure CookerIngredients1 pound (~2 cups) dry split peas8 cups hot water1 Rapunzel vegetable bouillon cube with herbs1 onion, chopped3 stalks celery, diced1 teaspoon extra virgin olive oil1/2 teaspoon granulated garlic1/4 teaspoon black pepperSalt to taste1 bay leaf2 carrots, peeled and coarsely shredded1 or 2 tablespoons fresh lemon juice (optional)

DirectionsPick through the split peas for small rocks or dirt and rinse well, in a strainer, under cold water.Place the rinsed split peas in the Instant Pot along with all the rest of the ingredients except the carrots and lemon juice. Stir a bit to get the bouillon cube mixed into the hot water. I like to use water and a Rapunzel bouillon cube because it gives a nice flavor and usually provides enough salt but you can substitute the water and bouillon with veggie broth.

As a note, the olive oil is added to keep the peas from frothing and clogging up the pressure cooker.

Place all ingredients in the pot except carrots.

Secure the lid and make sure the top vent is closed. Hit the manual button and set for 12 minutes.

When done, let the pressure release naturally. When complete, remove the lid carefully, with the steam pointed towards the back.Add the shredded carrots immediately and stir well until the soup is smooth. It may seem a bit thin but this soup thickens as it cools. Adjust for seasonings, adding salt to taste and additional black pepper if needed. To brighten the taste, you can also stir in a tablespoon or two of freshly squeezed lemon juice.

Friday, March 06, 2015

Can You Cure Cataracts Naturally?I developed cataracts in my 40's. And if you know me at all, you know I will do absolutely anything to naturally cure any medical condition. Well, you may be able to prevent cataracts with a good diet, even slow their progression, but once you have them, surgery is the only sure way to reclaim your vision.My Personal StoryFor years I delayed the inevitable. After all, I could still see well enough that I could walk around without glasses. But things were getting blurrier and blurrier. Although I could read with prescription glasses well enough, my distance vision (needed for driving) could no longer be corrected. I thought that I just got a bad pair and kept insisting that the optometrist remake them but when I finally saw a really good cataract specialist, he informed me that my vision was beyond the point that glasses would work effectively.

I stopped driving at night years ago because of the glare and halos from the oncoming traffic. During the day, I could no longer read street signs so I quit driving all together. I don't like driving so I used that as an excuse but the truth is, I couldn't see. After knocking over a few water glasses, I also realized that my depth perception had become diminished. Did you know that by the time a person is 60, the light passing through their lens has been reduced by 50% and by 80 it can be reduced to 75%!Types of CataractsA cataract is when the lens of the eye becomes cloudy. There are several different kinds.My left eye had two types of cataracts; a nuclear and a cortical.A nuclear cataract forms in the nucleus or central part of the lens. Most people get these from aging. A cortical cataract (pictured above) is characterized by spoke-like opacities that start around the edges of the lens and work their way to the center.My right eye only has a nuclear cataract.There's a third type called a sub capsular cataract that occurs in the back of the lens. People who take high doses of steroid medications or are diabetic are at risk for this type of cataract.SurgeryI decided to have my left eye done since it was in the worst shape. Needless to say, I was very nervous about having surgery on my eye.What if I move my eye during the operation? I live in California, what if an earthquake hits in the middle of the surgery? I thought of at least a dozen other horrifying scenarios. But everyone I know who has had this surgery said it was a piece of cake. And they were right!This experience is with Dr. Daniel G. Rich in Santa Rosa and the surgery was at the 4th Street Laser Surgery Center. You may have a different experience somewhere else but this team rocked!I went in at 7:15 AM. I didn't even get into a gown. They covered me with this comfy warm blanket. First they gave me drops to numb my eye then more drops to dilate it. Now some people say that the dilating drops burn like hell but they didn't bother me that much.I have horrible veins so I was quite anxious about getting the IV. While I was busy telling Patty, the technician, that she will never find my vein, she had already found one and completed the IV. Wow, that gave me a lot of confidence!Then the anesthesiologist told me he was going to make me comfortable but I would be awake. AWAKE? I don't really want to be watching this thing - I'd rather be out like a light. But it turns out that if you are not awake, your eyes sort of roll back and they couldn't do the operation. Who knew?So they "made me comfortable" which was fun and then they have you look up into a light. It was like looking at baby lava lamps - it took me back to the 60's. First, Dr. Rich "drew" on my eye because the lens I picked needed to be put on the proper axis. Then, he put a tiny 1/8" to 1/4" slit in my eye. Using a tiny suction device, he then removed the bad part of the lens leaving a thin capsule behind which maintains the natural anatomy of the eye. This process is called phacoemulsification. Once removed, he implanted a plastic lens where the cloudy lens used to be which should last the rest of my life. He didn't even have to stitch up the incision. Lastly the doctor gave me an injection in my eye so that I didn't have to bother with eye drops for the next 30 or 40 days. You can only imagine how "comfortable" I was not to notice him giving me a shot directly into my eyeball! The surgery itself only lasted about 15 minutes and I left the surgical center around 9:00 AM.Picking a LensThere are several types of intraocular lenses you can select. A standard lens is a fixed focus mono focal lens. It's great for distance vision but you will probably still need reading glasses. These work great if you don't have astigmatism. Most insurance companies, including Medicare, will pay for this lens.A toric lens is similar to the standard lens except that it will also correct for astigmatism. I got this one. It cost $1200 extra and is usually not covered by insurance but it's worth every penny. There are several other types to consider like the Tecnis MF, ReSTOR that has concentric rings with 2 focal points (so you can see distance and close up) but you may see rings and halos at night so I had no interest in that.Post OpThe first day, my vision was very cloudy and milky and my eye was very scratchy. I took a tylenol but didn't really even need that. It's important to sleep with a hard patch for a week so you don't roll over on your eye.The next morning I removed the patch and looked out the window. I saw trees and the mountain off in the distance so crystal clear that I started to cry. I hadn't experience that type of joy since the birth of my children! I covered my operated eye and looked through my other one and saw how blurry things were. I had no idea how much my eyes had deteriorated but now that I can do a side by side comparison, it's really obvious. Colors are completely different too. With one eye I see grey and the other I see gold. I am starting to wonder how I decorated my house or selected my wardrobe.

The first day after my surgery, my vision was already 20/25.Everything looked so much clearer.

This morning we went to the ocean. I could see the individual rocks on the breakers where before they looked like one big stone wall. My life has changed forever. While writing this, I am in my 5th day of recovery. Up until today, my eye felt like it had a contact lens in it but today that feeling is going away.Bottom line, I am thrilled that I finally had this surgery. I would love to have my other eye done soon. (SEE UPDATE BELOW)As simple as this procedure sounds, every surgery comes with risks. So if you are considering doing this, find the very best surgeon you can. And get a specialist, someone who has lots of experience doing this surgery. The Gift of SightMy cataract surgeon, Dr. Rich, volunteers his time to several organizations and performs free surgeries on those who do not have insurance. If you would like to help provide site to those in need, go to Operation Access or Seva. Operation Access is an organization operating in the Bay Area of California. With over 1100 medical volunteers like Dr. Rich they have provided surgeries for over 7500 low-income, uninsured workers. Besides eye surgery, they provide other types of medical care too. Seva is a worldwide organization that works with local partners and hospitals in 20 countries around the world including the United States. Seva focuses on eye care and has helped 3.5 million people to see again.Surgery Results on my Second Eye - Not so GoodIn mid April I got my second eye done. The procedure went as smoothly as the first. I was 20/20 the next day. But later that night, I had pain in my eye and at my next appointment my vision degraded between 20/25 and 20/30.

Two and a half months later, on my 25th wedding anniversary, an unusually big floater appeared in the eye. Dr. Rich explained that it was only PVD (Posterior vitreous detachment), not uncommon for someone who just had cataract surgery. This is where the clear gel-like fluid inside your eye starts to collapse and shrink away from the retina. But the next day, additional strands of cobwebs appeared along with flashes of light. My retina had torn in two places and also hemorrhaged. I immediately was sent to the North Bay Vitreoretinal surgery center where they lasered my tears and hopefully prevented a retinal detachment. I will find out next week at my followup appointment. Read more about my retinal tear.

So there is risk with cataract surgery. At this point, the eye with the repaired retinal tear is worse than before my cataract surgery. I'm hoping for two things. One, that I can avoid having a retinal detachment in both eyes (evidently I am now at high risk for this) and two, that the floaters, cobwebs and cloudiness I am experiencing in this eye improves. After all, the point of having the cataract surgery in the first place was to improve my vision. So far, my left eye still has perfect vision and good results. I pray that it stays that way.

Einkorn WheatMy husband is sensitive to gluten. The minute he eats a piece of bread, he sneezes or gets stuffy. Worst of all (for me), he snores at night. So now he mostly avoids wheat.A few months ago Doug bought some Einkorn wheat flour and Einkorn whole wheat pasta to try. It's an ancient form of wheat that was cultivated thousands of years ago. Modern wheat has been hybridized for various reasons (improve yield, increase gluten content, etc.) and some think that this has lead to the increase in wheat sensitivity. Although people with celiac should not consume any form of wheat or grain that contains gluten, some gluten sensitive people have reported little or no reaction to this type of wheat. Doug has had no reaction to items baked with All-Purpose Einkorn flour or eating Einkorn whole wheat pasta (which is very yummy.) Many claim it's even more digestible than spelt.

Einkorn wheat contains different gluten than modern wheat

Not all Gluten is Created EqualModern wheat contains the A and D Genome. Einkorn does not contain the D Genome which is what is used to detect the presence of gluten in an Elisa test. Wheat gluten studies show Einkorn may be non-toxic to some people who suffer from gluten intolerance.Oldest and Simplest Form of WheatEinkorn is diploid, containing 2 sets of chromosomes. Emmer wheat has four sets, and spelt and modern wheat has 6 sets (hybridizing passes the chromosomes from the different plants to the hybridized plant). With only 2 sets of chromosomes, Einkorn is the oldest and simplest form of wheat there is which may explain its naturally low gluten content.

Other Benefits Einkorn wheat has twice the vitamin A (in retinol equivalents), three to four times more beta-carotene, three to four times more lutein, and four to five times more riboflavin than modern wheat.

You can also get Einkorn whole wheat pasta.

It's Not a 1:1 SubstituteModern wheat absorbs more water than Einkorn so when you are baking with Einkorn, you can not just substitute it 1:1 in your normal recipes. Einkorn has some recipes that you can practice with while you are getting the hang of using this flour. Here's my favorite vegan banana bread recipe from my eBook, Health Begins in the Kitchen, that has been modified for Einkorn flour. * * *Einkorn Banana Bread with Walnuts and Chocolate Chips Vegan, Dairy Free, Less Gluten[makes 12 servings]Requires an 8.5" x 4.5" loaf pan or three 5 3/4" x 3" mini-loaf pans.Best with an electric hand mixer.Ingredients1/4 cup olive oil plus some for greasing pan2 tablespoons ground flaxseeds4 tablespoons room temperature water1/3 cup organic cane sugar1/3 cup applesauce1 teaspoon vanilla extract1 cup mashed bananas (2 bananas)2 cups all-purpose organic einkorn flour2 packets stevia1 teaspoon baking powder1/2 teaspoon baking soda1/2 teaspoon salt1/2 cup chopped English walnuts1/4 cup vegan chocolate chipsDirectionsPreheat oven to 350 degrees F and grease the pans.In a small cup, make flax eggs by beating the ground flaxseeds with water. Beat well and set aside. In a large bowl, add oil, sugar, applesauce, and vanilla and beat with an electric hand mixer until creamy. Add mashed bananas and flax eggs and beat again until well combined.In a medium bowl, mix flour, stevia, baking powder, baking soda and salt. Add to the wet ingredients and beat with electric hand mixer until well combined.

Fold in walnuts and chocolate chips and pour batter into prepared loaf pan or three mini pans.Bake until a toothpick comes out clean when inserted in the center of the loaf, about 40 to 50 minutes for the large loaf pan or 25 to 35 minutes for mini loaf pans.Remove from the oven and cool in the pan for 10 to 15 minutes.